Scapular Retraction

Scapular Retraction (Shoulder Blade Squeezes)

Purpose: Improve shoulder blade control and posture to support shoulder healing and function.

Equipment: None.

How to do it:
1) Sit or stand tall with arms relaxed by your sides.
2) Gently squeeze shoulder blades back and slightly down (as if tucking them into your back pockets).
3) Keep the chest relaxed—avoid arching the low back.
4) Hold briefly, then relax completely.

What you should feel: Gentle activation between the shoulder blades.

Dosage: 3 sets of 10 reps (or seconds/holds if that is how your therapist prescribed it). Rest 30–60 seconds between sets.

Progression:
- Add a light resistance band row once cleared.
- Practice during daily activities to maintain posture.

Comfort and safety:
Move slowly and stay in a comfortable range. A mild stretch or light muscle fatigue is okay; sharp pain is not.
Stop and contact your care team if you notice increasing swelling, redness, warmth, drainage, fever, or new/worsening numbness/tingling.
Follow any post-op precautions, lifting limits, and motion restrictions given by your surgeon or therapist.